There are many reasons why the process of reducing visceral fat is difficult and ineffective, even causing more weight gain and fat accumulation. Understanding these causes will help improve the process of reducing visceral fat.
Dr. Lam Van Hoang, Tam Anh General Hospital, has provided professional advice on this issue.
According to doctors, common causes are unhealthy eating, eating a lot of processed foods, foods high in starch, fat; uncontrolled eating. Low or no exercise; frequent stress, lack of sleep are also common reasons. Some genes can cause weight gain and obesity by affecting metabolism and appetite.
Mistakes that make visceral fat elimination fail
In addition to the reason for making the process of reducing visceral fat difficult, some misconceptions make the current fat loss method ineffective.
- Not maintaining a healthy lifestyle, frequently drinking alcohol, not getting enough sleep, smoking, stress for a long time.
- Focus on fat-reducing exercises in a certain area such as the abdomen, arms, calves... This is an unrealistic desire, no exercise really helps lose fat in a certain area of the body.
- Using drugs and functional foods for weight loss of unknown origin. Some drugs also cause dehydration, affecting liver, kidney, and intestinal function if used for a long time.
- Setting unrealistic weight loss goals can easily cause depression, leading to giving up on the weight loss process.
- Extreme fasting can cause fatigue, malnutrition, cravings, and negative effects on health, those who want to find ways to reduce visceral fat need to note that an excessive calorie deficit can slow down the body's metabolism, making weight loss and fat loss less effective.
- Overtraining can make the body tired, injured, and unable to recover in time.
Avoid setting weight loss goals too quickly in the long term.
Principles of reducing visceral fat at home safely
Weight loss and ways to reduce visceral fat at home are often not dangerous if you follow some of the following rules:
- Choose a moderate calorie deficit, not higher than 500 calories/day if you lose weight at home without anyone monitoring you.
- Build a nutritious diet, including carbs, protein and lipids.
- Exercise according to your physical condition and health.
- Do not use urgent oral weight loss measures or weight loss drugs of unknown origin. To know how to reduce visceral fat at home safely and effectively, you should consult a nutritionist with expertise.
Notes when burning visceral fat
Here are some notes to keep in mind when reducing visceral fat:
- Do not fast too much or exercise too much.
- Prioritize fresh, home-processed foods to control calorie intake more accurately.
- There needs to be a scientific diet, exercise, and long-term maintenance to lose weight and reduce visceral fat sustainably and effectively.
- Maintain a healthy lifestyle, limit alcohol, tobacco, get enough sleep, avoid stress.
